Potassium is one of the macro-minerals, occurring in great quantity both in your body and in a wide variety of foods. However, up to 77 percent of the potassium in food may be lost in processing, according to Elson Haas, MD, in his book “Staying Healthy with Nutrition.” As a result, a deficiency of this mineral is a common problem among Americans, who take in much more sodium than potassium. On the flip side, people with kidney disorders may experience potassium levels that are too high. Achieving a balance of potassium requires careful attention to food sources of this mineral.

Potassium Functions

Potassium is one of several minerals in the body called electrolytes, which help aid the conduction of nerve impulses, generate muscle contractions and regulate the heartbeat. Ninety-eight percent of the potassium in your body is found in your blood, and it works in harmony with another electrolyte, sodium, to regulate blood pressure. When the potassium-to-sodium ratio is out of balance in your blood, high blood pressure can occur, bringing with it the risk of heart disease.

Tips for Potassium-Sodium Balance

The Institute of Medicine has set an Adequate Intake for potassium for healthy adults at 4,700 milligrams daily, which is two to three times the recommended daily intake of sodium. Yet many Americans consume three times as much sodium in their diets as potassium, since sodium is a common preservative used in food processing. To keep these electrolytes in a healthy balance and ward off hypertension, boost your consumption of potassium-containing whole foods like fruits and vegetables, while reducing your intake of processed foods.

Tips for Boosting Potassium

You may think bananas are the best source of potassium, but plenty of other plant foods contain rich amounts of this mineral. Fresh and frozen vegetables and fruits are better choices than canned, because they are also low in sodium. Excellent vegetable sources of potassium include spinach and other leafy greens, asparagus, squash, broccoli, celery, tomatoes and potatoes with their skins. Potassium is also in fruits such as oranges, cantaloupe and other melons, bananas, avocados and dried fruit. Whole grains and wheat germ, plus fish such as salmon and sardines, supply potassium as well. Try a salad of mixed greens topped with sliced avocado, tomato and flaked broiled salmon for a potassium-plentiful meal. If you’ve lost potassium and other electrolytes through strenuous physical exertion, you can replace it quickly with sports drinks, although be aware that these contain sugar, too.

Tips for Lowering Potassium

Healthy adults are able to balance potassium levels in their bodies by excreting excess amounts of the mineral. However, if you suffer from kidney disease or have undergone chemotherapy, you may experience hyperkalemia, or too much potassium in your blood. When levels become dangerously high, heart failure can occur. If you have high blood potassium levels, you will need to avoid foods that are rich sources of potassium. Alternately, Bay Area Medical Information suggests boiling fruits and vegetables to remove their potassium content. In addition, read labels on processed foods and salt substitutes for the symbols “KCL” or “K+,” which indicate the use of potassium.

About the Author

Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University, with an emphasis on healthy aging, cancer prevention, weight control and stress management. She is Board Certified in holistic nutrition and a Certified Food and Spirit Practitioner, and has written extensively on nutrition for various websites.